Cyclists: Winter Riding Tips
by Andy Applegate
Cyclists: Winter Riding Tips
by Andy Applegate
Winter is here for those of us in the Northern Hemisphere. That means the
inevitability of some long, cold, wet rides for the folks in the more Northern
Latitudes. It seems almost cruel that the base periods, when we need to put
in a lot of saddle time, come during the coldest and most miserable times of
the year. I thought I would write a few tips to help combat the forces of
nature. Let's start with clothing, top to bottom.
Since we lose most of our heat through our heads, this is an important area to
keep warm. Tape the vents on your helmet to keep the wind out. Clear
packing tape works fine and is invisible. Wear a cycling cap under your
helmet, and add ear warmers or a wide headband to keep your lobes warm.
Take some of the padding out of your helmet if you need extra room.
Keeping your body core warm is a matter of proper layering. One of the key
points to remember: to keep warm, stay dry. That means preventing moisture
from getting in and allowing sweat to get out, away from your skin. This can
be accomplished with wicking materials as a base layer, and waterproof,
windproof, breathable materials as a shell. Using a good quality, wicking base
layer is very important. Many companies make high tech undershirts that
work remarkably well, and are not very expensive. If you live in an area
where you have long climbs and descents, consider carrying some newspaper
in your pockets. Before you start the descents, stuff the newspaper down the
front of your jersey. This sounds silly, but it works amazingly well to block
wind.
For the lower extremities, don't be afraid to wear a couple of pairs of shorts or
tights. Keep those knees warm at all times! Apply a bit of a warming rub to
the front and back of your knees before dressing. Vaseline also works well to
keep the heat in your knees and the cold and moisture away.
Hands and feet are the most difficult areas to keep warm. The problem with
gloves is that it is hard to find one glove that is waterproof, windproof,
breathable, still comfortable and not too bulky. Lobster style gloves work well
for warmth, but personally I do not like the restriction of movement. Many
people like neoprene gloves, but I find they make my hands sweat, the sweat
is cooled by the wind, which results in cold hands. I like to use thick
inexpensive fleece gloves for cold. If there is a cold wind, I put a windproof or
wind blocking glove shell on top, and if it is cold enough, a knit glove liner
inside. I do own a waterproof pair of gloves for really wet days. They are a bit
bulky but work quite well. When you are shopping for a windproof glove, put
the glove on, put your hand to your mouth and try to blow through the glove.
If you cannot feel the breath, it is a decent windproof glove.
Keeping your feet warm is almost an art. Most people like neoprene booties. I
hate them. They either cause my feet to sweat too much or, when they get
wet, make me feel like I am riding with cinderblocks attached to my legs. First
of all, take the insoles out of your cycling shoes so you can wear two pairs of
socks, or one thick pair. I like to use a couple of thin booties over my shoes.
Lycra or the sock-like types work fine, but you need a couple of layers. Put a
wind blocking pair over top. On very cold or wet days you can put a plastic
bag over your shoes, under the booties. Don't put the plastic inside your
shoes; it will make your feet sweat and get cold. Putting the bags over your
shoes gives more room for air to circulate and your feet to breathe. After you
have put all the layers on, you can cut holes in the plastic for cleats. Old gym
socks also work well as shoe cover layers. The Vaseline trick also applies to
your feet: put some on your toes to help retain heat.
Here are a few suggestions about rides and equipment. Consider putting some
fenders on your bike. It may look unfashionable, but when you are able to
stay out riding long after your riding buddies have whimpered their way
home, you will be glad. Fenders keep your butt dry, dry is warm, warm is
good. People riding behind you on wet roads will appreciate it as well. If you
get snow where you live, don't be afraid to break out the mountain or cross
bike and head to the local park to ride the trails. Riding in fresh snow can be
really fun, provided you are prepared to fall a lot and get wet. Avoid traffic at
all costs in the snow. I despise riding a trainer or rollers inside, so unless it is
like the arctic outside, I'm out the door. When it is really cold, consider
splitting your ride between inside and out. For example: ride inside for 30
minutes to warm-up, dress, then head out. Instead of doing that big loop, do
smaller loops that keep you close to home in case you get too cold. When the
temperature really starts to get to you, head home, change clothes and ride
inside to complete your workout.
Cold, wet weather can make training outside difficult, but with a littl bit of
preparation and foresight you can still get out and enjoy the ride.
New Year's Resolutions for Cyclists
| 1. I will allow myself proper rest and recovery time to avoid overtraining |
| 2. I will remain focused on my goals throughout the season |
| 3. I will have confidence in my abilities and training at all times |
| 4. I will complete my daily workouts |
| 5. I will not try to make up workouts missed due to illness or injury |
| 6. I will improve my diet |
| 7. I will stay seated while climbing during the base periods whenever possible |
| 8. I will keep my upper body still and relaxed at all times while riding |
| 9. I will work to improve my cadence and pedaling efficiency |
| 10. I will have my best season ever! |
Andy Applegate is an elite level road, cyclocross and mountain bike racer. He is also a USA
Cycling certified coach. He may be reached at aapplegate@ultrafit.com